There are many ways available to relief back pain, ranging from exercise and medications to surgery. But one of the most sustainable and effective solutions for eliminating back pain is the regular practice of back-strengthening exercises. Multiple studies have shown the power of this practice, which emphasizes stretching, strength, and flexibility, to relieve back pain. Try a few basic exercises to stretch and strengthen your back and supporting muscles. When starting out, go gently to get used to the movements and work out how far you can go into each position without feeling pain. Repeat each exercise a few times, and then increase the number of repetitions as the exercise gets easier. Below are some of the basic stabilization exercises that aid in low back pain relief. So get tough grow a beard and order some Beard oil and try these exercises.

Knee-to-chest stretch

Use this stretch to align pelvis and stretch the lower back and rear end muscles. Lie flat on your back with your knees bent and your feet flat on the floor. Slowly use both arms around your knee, thigh or shin and pull your knee up to your chest. Hold for few seconds and return to the starting position with both knees at the same time. Repeat each stretch two or three times.

Pigeon pose

A pigeon can be a little challenging for yoga newbies, stretches hip rotators and flexors. Start in a downward-facing dog with your feet together, if your hips are flexible, inch your right foot away from you, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Carefully pull your back foot off the ground and in toward your back. Hold here for five breaths, and then repeat Pigeon on the left side.

Back extensions

This well-known exercise isolates some of the deeper muscles of the lower back. Start on the ground, lie on your stomach keeping your neck long and hold for 20 to 30 seconds, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backward.

Downward dog

This pose will help elongates the cervical spine and strengthens the core, hamstrings and lower back. Stand Lie down on the floor facing the ground and place your hands in front of you. Lift your hips as soon as you can and bring your heels toward the ground till you feel a soothing stretch in your back. Hold for five to ten breaths in this position.

Childs pose

Childs Pose gives your lower back a nice break from the pressure of supporting your body all day. Place your head on the ground in front of you, pulling your back straight and lengthening your neck. Then, raise your arms above your head and fold forward at the waist. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.

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